Time for some fact-checking.
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| | | When it comes to nutrient density, soybeans stand out from the crowd. Soy products such as edamame, tofu, tempeh, and soy milk deliver a bounty of protein, vitamins, and minerals with every bite while adding zero cholesterol. Our dietitians frequently suggest adding soy products as a plant-based protein source. | | Despite these benefits, we still receive emails from readers who want to know if it's safe to eat soy products and their connection to breast cancer, in particular. Below, Kirsten Seele, a registered dietitian at Healthline, separates fact from fiction. | | | | | | | Let's get to the facts,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
June 26, 2025 • 4 min read | | | |  | | | | Q: | Does eating tofu (and other soy products) increase breast cancer risk? | | | A: | First off, I want to applaud those who take a proactive approach to their health. Eating certain foods can, in fact, increase your risk of certain cancers. However, soy products are not one of them. And in fact, research shows that soy products can reduce the risk of breast cancer and the chance of recurrence.
Today, I want to clear the rumors about tofu and soy products and share the benefits of incorporating these foods into our diets more often.
Soy products contain phytoestrogens in the form of isoflavones, which are plant-based compounds with a similar chemical structure to estrogen. Older mouse studies suggested that eating isoflavones increased your exposure to estrogen, which is a risk factor for breast cancer.
However, newer research suggests a more complex picture. Isoflavones have a similar structure to estrogen that allows them to bind to and activate estrogen receptors, essentially taking the place of the body's natural estrogen (which is stronger). This prevents the stronger estrogen from binding to the receptors and being activated, thereby decreasing the production of estrogen. This may explain why studies suggest a reduced risk of breast cancer in those who eat lots of soy products.
When you eat soy products like tofu, you're getting not only isoflavones, but all 20 essential amino acids your body needs to function its best.
There are so many ways to incorporate soy into your diet. (And heads-up: Soy is a common allergen, so these tips aren't suitable for everyone. If you have a soy allergy, you can still get some isoflavones from other legumes like chickpeas and peanuts, as well as some nuts, fruits, and vegetables.) You can: - Swap dairy milk for soy milk in your cereal or morning latte.
- Try out Meatless Monday! Use tofu to make a lovely stir-fry or skillet dish.
- Eat edamame as a snack, appetizer, or side dish.
Before you go on your way, here are a few delicious and nutritious tofu recipes to bookmark for later: | | | | | Kirsten Seele, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Oh soy! | | | | |  | | NOW Foods Sports Nutrition, Soy Protein Isolate | | Remember, it's always best to get as many nutrients as possible from food. But for those busy days when you need a protein boost without the fuss, a protein shake can hit the spot. This option from NOW uses 100% soy isolate, which means it's totally plant-based. It's also unflavored, which may appeal to you if you're generally not a fan of the taste of protein powders. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🫐 Can diet affect bipolar disorder symptoms? Learn more about the best foods and nutrients to help support your overall health. | | 🩻 How does estrogen affect osteoporosis? Plus, lifestyle changes that can support your bone health. | | 🫛 7 tips for following a prediabetes-friendly diet. The key to avoiding type 2 diabetes is early intervention. | | 🏃 A guide to exercising in your 50s and beyond. It's more important than ever to stay physically active in middle age. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | edamame, all day.️ | | | | |
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